Edamame, cottage cheese & new potato frittata

Soybeans have long been recommended for women in menopause because of their beneficial plant compounds, such as isoflavones.

Serves 4 • Ready in 1 hr

300g new potatoes

100g frozen edamame beans 5 large eggs

150g low-fat cottage cheese

2tsp fresh chopped chives pinch of freshly grated nutmeg

30g pea shoots, to serve

1 Heat the oven to 180C/Gas 4. Cook the potatoes in salted, boiling water for 12-15 mins, until just tender.

Drain well and place aside until cool enough to slice.

2 Meanwhile, cook the edamame beans in boiling water for 4-5 mins, until just tender. Drain well. Beat the eggs in a bowl, then stir in the cottage cheese, chopped chives, the nutmeg and some freshly ground black pepper.

3 Lightly grease a medium-sized ovenproof dish and arrange the potato slices and beans in the base. Pour over the egg mixture and bake in the oven for about 30 mins, or until the frittata is golden and set. Cool slightly, then serve in slices, garnished with 30g pea shoots.

Per serving: 226 cals, 10g fat,

2.3g sat fat, 15g carbs.

Guilt-free banana bread

The perfect breakfast, coffee or teatime treat – and there’s no need to feel guilty, as it’s a healthier version. Makes 10 slices • Ready in 1 hr, plus cooling

2 very ripe bananas

2 large free-range eggs

1tsp vanilla extract

150g plain flour

75g wholemeal flour

1tsp baking powder

½tsp ground cinnamon

125g polyunsaturated margarine 150g light muscovado sugar

1tsp bicarbonate of soda mixed with 4tbsp boiled milk icing sugar, for dusting peanut butter, to serve (optional) You will need: A 900g loaf tin, greased and lined with baking parchment

1 Heat the oven to 180C/Gas 4. Mash the bananas in a bowl. Blend the eggs and the vanilla extract and mix until smooth. Set aside.

2 Sift the flour with the baking powder and cinnamon into a bowl and set aside.

3 Cream the margarine and sugar together until pale and creamy. Beat in the banana mixture in two additions, followed by the bicarbonate of soda and milk. Fold in the flour, then transfer to the prepared loaf tin. Bake for 35-45 mins.

4 Leave the loaf to cool in the tin for 20 mins, then transfer to a wire rack to cool completely. Dust with icing sugar. Serve, sliced, with peanut butter, if you like.

Per serving: 260 cals, 11g fat,

3g sat fat, 35g carbs. >>

As it contains tryptophan, cottage cheese is a good mood booster. It can also help with relaxation and sleep HEALTH TIP HEALTH TIP Bananas contain vitamin B, which helps convert tryptophan into feel-good serotonin